Zwift route: Innsbruck » Innsbruckring

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Innsbruck: Innsbruckring

Distance
8.8 km

Ascent
77 m

Lead-in distance
0.23 km

Lead-in ascent
0.8 m

Level required
-

Event only?
No

Segments on route

Segment	Type	Direction	Distance (on route)	Average incline
UCI Lap	Segment	Forward	23.65 km (0 - 8.7 km)	-
KOM / QOM	Climb	Forward	7.4 km (2 - 2.1 km)	6%
Sprint	Sprint	Forward	300 m (6.5 - 6.7 km)	-

Upcoming group workouts on route

Workout	Name	Start	Duration	TSS^[?]
	Rowe & King - Workout Wednesday Innsbruck: Innsbruckring	2021-02-24 19:00	42m	48
1.0-5.0 W/kg Workout Wednesday March 2021 1min @ 33% FTP 1min @ 40% FTP 1min @ 33% FTP 1min @ 50% FTP 1min @ 33% FTP 1min @ 60% FTP 1min @ 33% FTP 1min @ 70% FTP 1min @ 33% FTP 1min @ 80% FTP 1min @ 33% FTP 1min @ 90% FTP 1min @ 33% FTP 1min @ 100% FTP 1min @ 33% FTP 1min @ 110% FTP 1min @ 33% FTP 1min @ 120% FTP 3min @ 25% FTP 10x 40sec @ 108% FTP, 20sec @ 50% FTP 3min @ 33% FTP 10x 20sec @ 130% FTP, 40sec @ 50% FTP 5min @ 40% FTP Workout overview Duration: 49m Stress points: 48 Zone distribution Z1: 32m Z2: 2m Z3: 1m Z4: 2m Z5: 8m Z6: 4m 65% 4% 2% 4% 16% 9% Author: Matt Rowe Rowe & King's Workout Wednesday aims to develop your lactate tolerance, by developing your ability to clear / shuttle lactate. You will complete 2 x 10 minute blocks of effort - 40s on - 20s off in the first block, followed by 20s on - 40s off in block 2. Plenty of time above your threshold to stimulate the onset of lactate. View event on zwift.com
	Bonbon Innsbruck: Innsbruckring	2021-02-25 04:30	40m	52
1.0-5.0 W/kg Bonbon 5min @ 90rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 2min @ 90rpm, 95% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 92% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 90% FTP, 30sec @ 75rpm, 115% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 75rpm, 115% FTP 5min @ 85rpm, from 65 to 40% FTP Workout overview Duration: 40m Stress points: 52 Zone distribution Z1: 9m Z2: 5m Z3: 8m Z4: 12m Z5: 7m Z6: - 22% 12% 20% 30% 16% 0% Author: Shayne Gaffney This is a great workout to do on a consistent basis as it works on muscular strength and endurance! We'll also keep a focus of high torque during the burst efforts today. View event on zwift.com
	The Grind Finale Innsbruck: Innsbruckring	2021-02-25 05:20	49m	37
1.0-5.0 W/kg The 'Grind' Finale 10min from 25 to 75% FTP 1min @ 50% FTP 10sec @ 109% FTP 2min @ 50% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 4min @ 40% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 5min from 55 to 25% FTP Workout overview Duration: 49m 10s Stress points: 37 Zone distribution Z1: 31m Z2: 5m Z3: 1m Z4: 11m Z5: 1m Z6: - 62% 9% 3% 23% 3% 0% Author: Matt Rowe This session aims to replicate the demands of a mountain bike ride / event. Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared! We also spend a lot of time 'on and off' the power, so short spells going hard to get over an obstacle, followed by a freewheel or very low power on a descent or little dip. We touch upon all of these aspects in todays session, as we start off alternating every 30 seconds between riding hard at a low cadence, and riding easy - as if we are riding through an undulating single track. Then we make a ramp in effort, which finishes with a 30 second near max effort up a steep, rocky banking! View event on zwift.com
	Uphill Battle Innsbruck: Innsbruckring	2021-02-25 06:00	56m	69
1.0-5.0 W/kg Uphill Battle 10min @ 85rpm, from 25 to 75% FTP 30sec @ 95rpm, 80% FTP 1min @ 85rpm, 65% FTP 30sec @ 105rpm, 90% FTP 1min @ 85rpm, 65% FTP 30sec @ 115rpm, 105% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 130% FTP, 30sec @ 90rpm, 70% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 140% FTP, 30sec @ 90rpm, 60% FTP 3min from 50 to 25% FTP Workout overview Duration: 56m Stress points: 69 Zone distribution Z1: 23m Z2: 10m Z3: 1m Z4: 16m Z5: 1m Z6: 6m 41% 18% 1% 28% 2% 11% Author: Shayne Gaffney Uphill Battle starts off with 3 sets of 5 mins right below Threshold (95% FTP) featuring a 30 second ramp-up to finish (from 100% FTP to 150% FTP). After these, we will be moving onto 2 sets of 30/30s (30 seconds work, 30 seconds rest). The first set is done at 130% FTP for the work interval and 70% FTP for the "rest". The second set ups the ante a bit to 140% FTP for the work interval and 60% FTP for the "rest". Do you have what it takes to finish it? I know you can! View event on zwift.com
	VO2 Max -3 Minute Innsbruck: Innsbruckring	2021-02-25 07:00	55m	63
1.0-5.0 W/kg VO2 Max - 3 min 8min @ 85rpm, from 45 to 70% FTP 1min @ 85rpm, 50% FTP 1min @ 100rpm, 109% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 90% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 105% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 108% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 112% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 115% FTP 5min @ 85rpm, 50% FTP Workout overview Duration: 55m Stress points: 63 Zone distribution Z1: 22m Z2: 15m Z3: - Z4: 5m Z5: 13m Z6: - 39% 28% 0% 9% 24% 0% Author: Shayne Gaffney In today's session we are focusing on 3min VO2 max efforts. However, we are going to escalate the intensity of each interval. Starting with 'hard' and finishing with 'hardest'! View event on zwift.com
	VO2 Max 40/20 Innsbruck: Innsbruckring	2021-02-25 08:45	48m	53
1.0-5.0 W/kg VO2 Max - 4x4 (40/20) 5min @ 85rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 10sec @ 110rpm, 150% FTP, 50sec @ 85rpm, 65% FTP 3min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 5min @ 85rpm, from 65 to 40% FTP Workout overview Duration: 48m Stress points: 53 Zone distribution Z1: 24m Z2: 12m Z3: - Z4: - Z5: 12m Z6: - 50% 24% 0% 0% 25% 1% Author: Shayne Gaffney Today, we'll be aiming for around 16mins of VO2 Max time and incorporating a 40/20 interval approach which will challenge you for sure! Let's make it happen today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed. View event on zwift.com
	Amalgam Innsbruck: Innsbruckring	2021-02-25 10:15	51m	63
1.0-5.0 W/kg Amalgam 5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2x 1min @ 75rpm, 85% FTP, 1min @ 55rpm, 85% FTP 5min @ 85rpm, 65% FTP 10min @ 90rpm, 100% FTP 5min @ 85rpm, 65% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 3min from 65 to 40% FTP Workout overview Duration: 51m Stress points: 63 Zone distribution Z1: 11m Z2: 13m Z3: 10m Z4: 11m Z5: 7m Z6: - 21% 25% 20% 21% 14% 0% Author: Shayne Gaffney 5 different interval "amalgams" for your fitness pleasure! We'll mix it up today with position changes, pedal stroke work, longer threshold intervals, and the dreaded 'Shark Teeth' efforts! View event on zwift.com
	Arise Innsbruck: Innsbruckring	2021-02-25 11:40	52m	61
1.0-5.0 W/kg Arise 8min @ 85rpm, from 50 to 80% FTP 2x 30sec @ 110rpm, 110% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 85rpm, 55% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 55% FTP Workout overview Duration: 52m Stress points: 61 Zone distribution Z1: 21m Z2: 4m Z3: 1m Z4: 20m Z5: 1m Z6: 5m 40% 8% 2% 38% 2% 10% Author: Shayne Gaffney A Zwift race start specific workout with 30/30s followed by 10min at zone 4. View event on zwift.com
	Escalation Innsbruck: Innsbruckring	2021-02-25 12:40	55m	59
1.0-5.0 W/kg Escalation 5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 4min @ 100rpm, 95% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 3min @ 85rpm, 50% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 1min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 2min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 150% FTP, 30sec @ 85rpm, 65% FTP 3min from 50 to 25% FTP Workout overview Duration: 48m Stress points: 59 Zone distribution Z1: 15m Z2: 5m Z3: 16m Z4: 7m Z5: 3m Z6: 3m 32% 10% 33% 14% 7% 5% Author: Shayne Gaffney Escalation features intervals that become harder as the workout elapses. Starting off at mainly sub-threshold intensity, but progressing to very difficult 30/30s for the finale! View event on zwift.com

Frequently asked questions

FAQ: What do the coloured areas overlapping the elevation profile mean?

Segments along the route are coloured along the height profile. Climbs are indicated with red, sprints with green and other segments (e.g. laps or timed segments) with blue.

FAQ: What do the climb categories , , , and mean?

Climbs are categorized based on how tough they are, which depends both on the climb's length and its average incline. The toughest climbs are rated (HC comes from Hors Catégorie, which is French for beyond categorization). Less tough climbs are rated as category , less tough climbs than those are rated as , and onwards with and . Any climb less tough than category four does not get a rating.

Innsbruck: Innsbruckring

Segments on route

Upcoming group workouts on route

Workout Wednesday March 2021

Workout overview

Zone distribution

Bonbon

Workout overview

Zone distribution

The 'Grind' Finale

Workout overview

Zone distribution

Uphill Battle

Workout overview

Zone distribution

VO2 Max - 3 min

Workout overview

Zone distribution

VO2 Max - 4x4 (40/20)

Workout overview

Zone distribution

Amalgam

Workout overview

Zone distribution

Arise

Workout overview

Zone distribution

Escalation

Workout overview

Zone distribution

Frequently asked questions

FAQ: What do the coloured areas overlapping the elevation profile mean?

FAQ: What do the climb categories , , , and mean?